By completing the fully integrative and comprehensive
30 session Happier Horizons programme
you will have amble opportunity to not only absorb the research facts presented,
complete the exercises away from the sessions,
but also learn the very effective relaxation techniques, thought-changing techniques,
lifestyle choices, and self-analysis strategies by practicing them during the sessions.

The Happier Horizons Programme Schedule:


Week 1 Introduction to Happier Horizons The reality of happiness Am I going the wrong way?
Week 2 How to change Stress Hardiness
Week 3 Diaphragmatic breathing Progressive muscular relaxation Meditation
Week 4 How to control your thinking What is happiness? What affects happiness?
Week 5 Happiness and neuroticism Happiness and optimism Happiness and internal locus of control
Week 6 Happiness and self-esteem Happiness and extroversion Improving NOISE with confidence
Week 7 Rumination and thought stoppage The Happier Horizons Thriving Habit Happiness and health
Week 8 Happiness and movement Happiness and leisure Happiness and social support
Week 9 Terminal values Instrumental values Examine values thoroughly
Week 10 Prioritise your values Happiness and goals Choices
The following topics are discussed:

The following topics are discussed:
Week 1 Introduction to Happier Horizons The reality of happiness Am I going the wrong way?
  Session 1 focuses on: Session 2 focuses on: Session 3 focuses on:
What is the one thing you want in life?
Aristotle, Aristippus, and happiness
Happiness is good for you
Happiness is good for society
Happy people are helpful people
Features of the Happier Horizons Program
Based on research
Has an Australian flavour
3 goals of the program
6 major aspects of the program
Program schedule
Who is Adrian McInman?
Places the program has been conducted at
Example of program
Professional opinions
Client opinions
Research efficacy of Happier Horizons
Philosophical approach
Happiness and viruses
Happiness and scholarly research
Great European thinkers and happiness
Positive psychology
Bhutan’s gross national happiness
Honest information, not myths
Happiness quiz
What should Stephen do?
Understanding change
Knowledge is power
Conceptual versus practical knowledge
Personality/behaviour usually doesn’t change
Longitudinal happiness
It takes courage to change
Michael Mahoney and change
Transtheoretical model of behaviour change
PCP-AM: Client’s and helper’s perspective
The example of giving up alcohol
Stages of Change exercises
Belief that change will have an impact
Stages of Quiz
Research evidence for Stages of Change
Exercise Stages of Change questionnaire
Week 2 How to change Stress Hardiness

Session 4 focuses on:

Session 5 focuses on: Session 6 focuses on:

Summary of Stages of Change
Proposed termination stage
What helps someone change?
Passage of time
One change per month
Knowledge of change and relapse
Change needs WAR (want, able, ready)
The Pygmalion effect
Tailor strategies to Stages of Change
Pharmacists and stages of change
Processes of Change
Clearness sets success
Consciousness raising
Stimulus control
Social re-appraisal
Supporting relationships
Therapy training and change
George and Christiani and why people change
Personal Characteristics Questionnaire
Type 2 diabetes and change
Capacity to change

6 “stress” questions
Stress in Thailand
The word “stress” appears everywhere
Defining stress
Demands and ability to cope
Perception of control
Roy Baumeister and the desire of control
Michael Mahoney and constant change
Examples of stress
Stress on Manhattan’s Seventh Avenue
Hans Selye and stress
Robert Maurer, fear, and the amygdala
More than just a change from 6 to 4 letters
Daniel Gilbert and not abandoning fear
Initial reactions
Perception is the key
Cultivate courage
The fight or flight response and the 5 Fs
The fear response in the 21st century
Repeat 6 “stress” questions
Summary of the fear response
Effect of repeatedly fearing stimuli
Behavioral, emotional, and physiological symptoms
Fear and memory
Individual variation of fear
Effect of sympathetic nervous system stimulation
Common disorders of long-term fear
Evidence of common disorders of long-term fear
Child cancer study
Social-evaluative threat and cortisol
Fear and adherence to HIV medication
Dr. John Sarno and back pain
Is stress natural and unavoidable?
Definition of hardiness
Characteristics of hardiness
5 question hardiness quiz
Advantages of hardiness
Why hardiness is so advantageous
Can we become hardier?
Coping skills
Diabetes and coping skills
Week 3 Diaphragmatic breathing Progressive muscular relaxation Meditation
  Session 7 focuses on: Session 8 focuses on: Session 9 focuses on:
Summary of the fear response
Summary of the long-term effect of fear
Recap diabetes and coping skills
Hilary Lister
Diaphragmatic breathing and O2 consumption
Emotional distress and chest breathing
Anxiety and breathing
4 steps of diaphragmatic breathing
Frequency of diaphragmatic breathing
Advanced tips for diaphragmatic breathing
Efficacy of diaphragmatic breathing
The squeeze and breathe technique
Pierce Howard and normal vs. healthy living
Stefan Klein and expressing anger
Martin Seligman, anger, and depression
Philosophy of PMR
3 basic steps of PMR
The key to PMR
One Muscle Group (Biceps) PMR
Tips to make PMR more effective
PMR and physiological changes
Edmund Jacobson’s version of PMR
Joseph Wolpe’s version of PMR
Research evidence of PMR
Combining PMR with mental imagery
Combining PMR with thought stoppage
Happier Horizons Whole Body PMR routine
Bob’s PMR formula for rejuvenation

Things are not always as they seem (Ghana pic)
2005 false research study
Combining 2005 false study and fire-walking
Khao Kong Buddhist Park
Noah Levine, meditation, and punk rock
What is meditation?
Purpose of meditation
Physiological effects of meditation
Physiological changes occur due to 4 reasons
Well-known people meditate
Benefits of regular meditation
Meditation and a passive attitude
Frequency of meditation
Research evidence of meditation
Meditation and a Lazyboy chair
Meditation and children

Week 4 How to control your thinking What is happiness? What affects happiness?
  Session 10 focuses on: Session 11 focuses on: Session 12 focuses on:
Thinking and feeling and the media
Basics of CBT
Combination of cognitive and behaviour therapy
Emotions or thoughts first
Goal of CBT
Automatic thoughts
Disputing irrational automatic thoughts
Core beliefs
ABC of CBT and where is the evidence?
Disputing exercises (Americas’ best leaders)
5 common dysfunctional thinking styles
What is it like to participate in CBT?
Efficacy of CBT and research evidence of CBT
CBT versus anti-depressants and psychoanalysis
Homework and CBT

Individuals’ views of happiness
Danny Fletcher “Happiness to me is” poem
Happiness is hard to define
Psychologists’ definitions of happiness
Achieving control of our consciousness
Darrin McMahon, happiness, and history
Happiness and culture
Aristotle and happiness
Daniel Nettle and 3 levels of happiness
Happiness Events Worksheets 1-3
5 American occupations and happiness
11 American occupations and happiness
The world’s happiest person




Average happiness and societal happiness
False levels of happiness
Accuracy of happiness ratings
Current mood
Standard of comparison
Peak end rule
Tendency to be agreeable
Money and happiness
Matthieu Ricard and elation then normal satisfaction
David Niven and the minimalists
Sonya Lyubomirsky and looking in the wrong places
Pierce Howard and should happiness be a goal
Selective Serotonin Reuptake Inhibitors
Electrical stimulation of the brain
What really impacts on your happiness
Summaries by Myers, Lyubomirsky, and Klein
Week 5 Happiness and neuroticism Happiness and optimism Happiness and internal locus of control
  Session 13 focuses on: Session 14 focuses on: Session 15 focuses on:
5 psychological factors and personality
Neuroticism and emotional stability
Characteristics of neuroticism
Neuroticism/emotional stability quiz
Definition of anxiety
Example of anxiety
Disadvantages of neuroticism
Research evidence of disadvantages of neuroticism
Disadvantages of anxiety
Why is emotional stability so good for us?
Happiness and neuroticism
You can increase emotional stability
Urge for more emotional stability vs. resistance
Neuroticism and gender
Measurement of neuroticism
Improving the life of normal people
Richard Williams and fear and doubt

Do you think the world is a better place?
Muhammad Ali and Nelson Mandela
5 psychological factors and personality
Optimism and pessimism
Characteristics of optimism
Characteristics of pessimism
Kofi Annan and the Berlin Wall
Advantages of optimism
Optimism, health, and coping
Research evidence of optimism advantages
Optimism and proactive behaviour
Norman Vincent Peale
Optimism and happiness
Research evidence of increasing optimism
Urge for more optimism vs. resistance
Measurement of optimism
Optimistic speaking and Winston Churchill
The state of the world and Richard Easterlin
John Morris Roberts, happiness and optimism

The importance of resilience
5 psychological factors and personality
Locus of control
Similarities with other concepts
Characteristics of internal locus of control
Action causes reaction
Characteristics of external locus of control
Locus of control quiz
Advantages of internal locus of control
Research evidence of internal loc advantages
Happiness and locus of control
Research evidence of increasing internal loc
Urge for more internal loc vs. resistance
Measurement of locus of control
You-to-I Transformation Exercises
Week 6 Happiness and self-esteem Happiness and extroversion Improving NOISE with confidence
  Session 16 focuses on: Session 17 focuses on: Session 18 focuses on:
5 psychological factors and personality
Definitions and characteristics of self-esteem
High self-esteem, arrogance, and narcissism
Self-esteem quiz
Pre-occupation with self-esteem
Self-esteem and collectivist societies
What happens when self-esteem is threatened?
Advantages of high self-esteem
Research evidence of high self-esteem advantages
Self-esteem and mental health impairments
Where does low self-esteem come from?
Rejection and self-esteem and David Niven
Self-esteem and happiness
Measurement of self-esteem
Counseling and self-esteem and develop success
Exercise, weight-training and self-esteem
The way in which you obtain self-esteem matters
Self-esteem is a mere reflection (Martin Seligman)
Roy Baumeister summation of self-esteem research
5 psychological factors and personality
Extroversion and introversion
Characteristics of extroversion
Characteristics of introversion
Extroversion-introversion quiz
Advantages of extroversion
Evidence of extroversion advantages
Extroversion and happiness
Increasing extroversion
Urge for more extroversion vs. resistance
Becoming extroverted easily
Measurement of extroversion
A downside to extroversion
Evidence of extroversion downside
EPI, EPQ, and impulsivity
Be sociable, not impulsive
Combine the NOISE factors (1 sentence)

Combine the NOISE factors (1 sentence)
Improving NOISE with self-talk and confidence
What is confidence?
Why is confidence important?
Evidence of confidence importance in sport
Mount Everest climbers mental strategies
Daly Thompson and Jimmy Connors
Evidence of confidence importance in business
5 techniques to increase confidence
Why affirmations are effective
Characteristics of effective affirmations
Research evidence supporting affirmations
Examples of affirmations
Optimism and self-esteem summaries
Examples of NOISE affirmations


Week 7 Rumination and thought stoppage The Happier Horizons Thriving Habit Happiness and health
  Session 19 focuses on: Session 20 focuses on: Session 21 focuses on:
Definition and examples of rumination
Characteristics of rumination
Disadvantages of rumination
Research on disadvantages of rumination
Rumination and lack of proactive behaviour
Cancer, cortisol, your heart and rumination
Measurement of rumination and gender
Co-rumination and rumination at work
Thought stoppage
Uses and types of thought stoppage
56 day 6-step and 3-step thought stoppage
Thought stoppage for anxiety and sport
Why thought stoppage works
Thought stoppage with other techniques
Frequency of thought stoppage
Thought stoppage and sleeping
Individuals can choose the way they think
American gymnast Trent Dimas
Definition and uses of mental imagery
Exercises (Curved line letters, the lemon)
Used by athletes (Jack Nicklaus, Wayne Gretsky)
Exercises (The future)
Mental imagery creates vivid images
Exercises (The black triangle)
Research evidence supporting mental imagery
Julie Ovenhouse and using all your senses
Internal imagery and external imagery
Surgeons, physical therapists, art teachers
Simonides and mental imagery
Inappropriate use of mental imagery
Athletes (Greg Louganis)
Musicians (various uses, performance anxiety)
Mental imagery and thought stoppage
Six guidelines
Tension-relaxation visualization exercises
Professional opinions of the Thriving Habit
Alameda County Study
Dan Buettner and 7 secrets to a long life
Happiness and health
Lack of sleep and long-term sleep disorders
Insomnia, sleep, and busy lives (Sivas, Turkey)
Sleeping problems and mental illness
Industrial accidents and sleep
Drowsiness and sleep deprivation
Pierce Howard and microsleep
Measurement of sleepiness
Sleep, survival, and the brain
Sleep and performance
Sleep and happiness
Sleep and loneliness
Sleep apnea
Sleep and body size
8 hours sleep and the chance of becoming sick
Sleep and milk (L-tryptophan & melatonin)
Sleep tips (National Sleep Foundation)
Week 8 Happiness and movement Happiness and leisure Happiness and social support
  Session 22 focuses on: Session 23 focuses on: Session 24 focuses on:
6 question quiz
Physical exercise improves physical health
Physical exercise improves mental health
Why most people don’t exercise (stages of change)
Health Promotion Lifestyle Profile (Exercise scale)
Over-emphasis on heart rates
Exercise Benefits/Barriers Scale
Physical exercise improves your brain
Physical exercise and happiness
Endorphin myth and endocannabinoid system
Feeling of success and brain changes (Stefan Klein)
Physical exercise improves sex
Appropriate exercise physiology guidelines
Frequency, intensity, and duration
Centrality of work
Lottery and retirement
Dissatisfaction of work and making it better
Factory time (Tom Wayman)
Commuting, happiness, and health
The overworked American (Juliet Schor)
Activity, satisfaction, television and apathy
Elderly and activity
Elderly and new skills
Stefan Klein and activity
Material possessions and happiness
Psychological flourishing
Joe Robinson and work to live
Why Americans are overdoing it
Productivity and holidays (No-vacation land)
Overwork is this century’s cocaine
2009 State of the New York City address
Social support defined
Social Support Questionnaire
Social support and better health
Case study (former client)
Evidence of social support and better health
Summing up with Wilkinson and Marmot
Friendship scale
Importance of friendship (David Niven)
Family scale
Importance of family support (Richard Layard)
Unhappiness, divorce and widowhood
Confiding to ensure happiness
Negatives of individualism (Martin Seligman)
Increasing narcissism (Jean Twenge)
American society changes (Joe Robinson)
Marriage quality and happiness
The impact of children on happiness
5 suggestions (David Niven)
Values Project 1 (Rokeach Value 1)
Week 9 Terminal values Instrumental values Examine values thoroughly
  Session 25 focuses on: Session 26 focuses on: Session 27 focuses on:

Dreams, the American dream, & television values
5 important steps to being happy
Work out who you are
Meaning in life (presence, search)
Clones and sheep
Robert Mugabe and forced Zanu-PF chanting
Definition of values and what values are not
Kinds of values
Importance of values
Values and behaviours
Values and meaning (Tel Ben-Shahar)
Being a good person
Definitions of terminal values
Values Project 1 (Rokeach Value 1 worksheet)
Terminal values for a variety of populations
American values
Values Project 2 (20 values worksheet)
Impact of culture and Saudi Arabian values

Recap of American dream and who you are
Recap basics of values
Some organisations’ values
Definitions of instrumental values
Instrumental values for a variety of populations
Values Project 2 (20 values worksheet)
Values direct our behavior
Responsible (Redux Beverages L.L.C.)
Passion (Belinda Chapple, Monica Seles)
(Alan Greenspan, Chris Evert/John Lloyd)
Tolerance (Michael Richards)
Pride (Barry Baltimore)
Decency (Abu Ghraib Prison, Winston Churchill)
(Angola Prison Rodeo, incarceration rates)
(Hon. Frank R. Wolf and Senator Jeff Sessions)
(Rodney Hulin and Linda Bruntmyer)
(Elvis Rosado and a t-shirt)
Support (YMCA Camp U-Nah-Li-Ya)
Values Project 3 (Monster Kody Scott)

Desmond Tuto (elephant and mouse)
William Kamkwamba (Malawi windmall)
Values Project 3 (Monster Kody Scott)
Values direct our behaviour
Restraint (Gordon Gekko, Ivan Boesky)
(Tel Ben-Shahar and material wealth)
(Bernard Madoff, Top 400 richest Americans)
Honourable (Unique Technologies)
Beauty (and priorities)
Love (Agnes Bojaxhin, U.S. military expenditure)
(Senator Dale Bumper, NCS 68)
(Stephen Scwartz)
Caring (John Q., SICKO)
Freedom (Slavery, cherished and encouraged)
(Slaves in Mesopotamia, Ancient Rome, Brazil)
(Slaves today in the USA, 27 million worldwide)
(Article 4 Universal Declaration of Human Rights)
Values Project 4 (2-Step Values Self-Exam)
Week 10 Prioritise your values Happiness and goals Choices
Session 28 focuses on: Session 29 focuses on: Session 30 focuses on:
Martin Luther King Jr. and Cesar Chavez
Values and former clients
Integrity Mirror (Tel Ben-Shahar)
Privacy (Mental illness, Paparazzi, Patriot Act)
Sharing (Michael Norton, NY police dept)
Humanity (Ubuntu)
Modesty (The personal section of Craigslist)
Acceptance (Flossenburg concentration camp)
Learning from history (Guantanamo Bay center)
Fairness (Military Commissions Act of 2006)
Respect (Garbage, illegally parked cars)
5 techniques to impact on values
Teachers and values (Martin Herbert)
Media and values (Nat. Inst. media & the family)
Values Project 4 (2-Step Values Self-Exam)
Introduction to goal setting
Most important values
Mt. Everest (Edmund Hillary, Tenzing Norgay)
Values and goals
Walking on the moon (Neil Armstrong)
Advantage of goals
South Pole (Roald Amundsen)
Alignment of goals (David Niven)
Dave Kunst, John Kunst, Pete Kunst
Evidence supporting goal-setting
Chile to England (Karl Bushby), Chuck Yeager
Goal-setting and happiness
Gery Jallo (drum solo)
Who goal-setting is effective with
Edit Berces (24-hour run)
Values to Goals Exercise
Ashrita Furman, goal-setting principles
John Evans, Visibility, pizzas, combining techniques
Arulanatham Joachim, What does it all mean?
Fruit mosaic, Ty Cohen
Lornah Kiplogat, Imelda Marcos
Stability of personality/behaviour after 30
Habits, predictions, and control (Hua Chi)
How can the HHP change behaviour?
Therapeutic nature of the HHP
Personality not set by 30 (new research)
How is your life different now?
Recap of major key points of sessions
Consequences of challenging you
Making good decisions
Lies, corruption, impartiality, and silliness
Unforgettable things to do before you die
Treasures from the world’s great libraries


The Happier Horizons Programme Course Handouts:
(Click on any image to read)
Happier Horizons Programme Information Sheet

Session Summaries

Session Bullet Points